Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Energy	12.8% 370kcal	37.6% 1090kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	58.5% 76g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	34.2% 25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.86% 2.8g	2.9% 2.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 11.3g	g per day for Men 19-50 years
Fiber	87% 33g	126% 48g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	940% 8460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	758% 3030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Calcium	35% 350mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	360% 3.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66.3% 5.3mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	439% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.3% 310mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	120% 13mg	11mg per day for Men 19-50 years
Water	24.4% 903g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Edamame per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Frozen Edamame:

• 1 kilogram of Cooked Frozen Carrots has 1.4 times more Vitamin E than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 5 times more Vitamin B1, 7.2 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 27.5 times more Vitamin B9, 4.2 times more Vitamin C and 2.3 times more Vitamin K than Boiled and Drained Frozen Carrots.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Frozen Edamame:

• 1 kilogram of Cooked Frozen Carrots has 9.8 times more Sodium and 1.2 times more Water than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 1.7 times more Calcium, 4 times more Copper, 4 times more Iron, 5.5 times more Magnesium, 6 times more Manganese, 5.2 times more Phosphorus, 2.5 times more Potassium and 3.8 times more Zinc than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.6 times more Sugars than Frozen Edamame.
• While 1 kg of Frozen Edamame, Unprepared contains 2.9 times more Energy, 7 times more Fat, 1.5 times more Fiber and 19.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Edamame offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein